1 Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you when it has had enough! If you are using the 7.2 Protein and Greens to boost weight loss results, replace one meal per day with the 7.2 Protein and Greens shake. Also, always remember your post-workout protein to boost results! Breakfast Snack 1 Lunch Snack 2 Dinner Monday Egg (1) -1 piece fresh fruit Tuesday GF Toast (1 slice) -1 tbsp almond butter Wednesday Veggie Frittata -4 inch square Unlimited Veggie Slices ¼ cup hummus Protein Bar (½) -1 apple Mixed Nuts (¼ cup) -1 piece fresh fruit Chicken Breast (grilled) -salad greens -homemade dressing 30 Minute Chili (leftover) Spinach Salad -4 oz baked chicken, leftover -¼ cup sliced strawberries -chopped onions, fresh peppers -1 tbsp chia seeds -homemade dressing Apple -1 tbsp nut butter Hardboiled Egg -¼ avocado -1 tbsp salsa Carrots (1 cup) -¼ hummus 30 Minute Chili Baked Chicken -1 cup steamed broccoli Baked Chicken (4 oz) (leftover) -salsa -½ cup rice -½ avocado on top
2 Thursday Protein Oats Protein Bar (1/2) Lettuce Wraps -diced avocado -½ cup diced chicken -sliced cucumber & mango Friday Saturday Quinoa Granola (1/2 cup) -almond milk Veggie Frittata -1 slice GF toast Sunday Quinoa (1/2 cup cooked) -1/2 cup fruit -almond milk Protein Bar (1/2) Large Green Salad -4 oz leftover salmon -citrus vinaigrette -1 piece fresh fruit Apple -1 tbsp nut butter Salad -½ grapefruit -1 beet -¼ avocado -2 tsp EVOO Tuna Lettuce Wraps -1 piece fresh fruit Beef Burger (leftover) -on top garden salad Tuna (½ can) -¼ cup hummus rice crackers OR cucumber slices Hardboiled Egg -¼ avocado -1 tbsp salsa Salad Greens -homemade dressing -beets -hardboiled egg Hardboiled Egg -¼ avocado -1 tbsp salsa Herb Vinaigrette Baked Salmon -1 cup steamed Brussel sprouts -¼ cup cooked quinoa/brown rice Dining Out (Japanese) -seaweed salad OR green salad with oil/vinegar or no dressing -spring rice paper rolls with no sauce -2 sushi rolls with brown rice OR sashimi Beef Burger (Grass-fed) -sautéed mushrooms, onions wrapped in romaine lettuce leaf -½ baked sweet potato & 1 tsp coconut oil Butternut/Pumpkin Squash (1 cup) -2 scoops protein -1 slice GF bread Don t forget: WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER!
3 Ironside Fitness Shopping List Produce Tomatoes & cherry tomatoes Celery, carrots, onion Peppers, cucumbers, broccoli Beets, Brussel sprouts Sweet potato Romaine lettuce leaves Avocadoes Tub of organic mixed greens, spinach & kale Other vegetables you enjoy! Apples, mangoes, lemons, bananas, other fresh fruit Frozen fruits (4 cups) Protein & Dairy Organic chicken or turkey breast Turkey breast slices (6 slices) Organic eggs (10 eggs) Wild caught salmon or other fish that you enjoy! (2.5 pounds) Wild caught halibut or cod (16 ounces) Grass fed ground beef or turkey (8 ounces) Organic plain Greek yogurt Hummus Wild caught albacore tuna (1 can) 7.2 protein powder Organic kidney beans (1 can or 1 lb dry) Organic black beans (1 can or 1 lb dry) Grains Brown rice Quinoa (red or brown) Organic steel cut oats Rice crackers Ezekiel toast Whole grain gluten free bread (Udi s) Fats & Other Extra virgin olive oil & Vinegar Cold pressed coconut oil (organic if possible) Sea salt and pepper Chives, oregano, tarragon sprigs, thyme sprigs, rosemary, garlic, ginger, cinnamon, pumpkin pie spice, stevia Dijon mustard, salsa, Kalamata olives Almond/cashew butter (raw and unsalted) Mixed nuts (raw and unsalted), slivered almonds Coconut flakes & raisins Pumpkin & sunflower seeds Almond milk Fair trade coffee and/or herbal tea Lemon/Lime juice for flavoring water Dark chocolate (80%+), buy individually wrapped
4 Food Prep and Recipes Produce Portion Tip: Enjoy unlimited servings of non-starchy veggies (spinach, kale etc.); 1 serving of starchy veggies = ½ cup cooked (sweet potatoes, pumpkin, etc.); 1 serving of fruit = 1 medium piece (fits in your hand), or 1 cup of most berries. How to Prep: 1. Fresh Veggies: Chop all your veggies into generic sized pieces, meaning a bite size that will fit into a variety of dishes. Put all your veggies in a gallon size bag, and keep in the fridge. Keep onions and peppers in separate baggies. 2. Roasted Veggies: Preheat oven to 350. Cut up all your starchy veggies into bite sized pieces (sweet potato, zucchini, squash, pumpkin, and even some free veggies such as peppers, onion, beets, Brussel sprouts, etc.). Put in a bowl and toss with coconut oil, sea salt, pepper, and any other herbs you like over all the veggies. Bake in oven for about minutes, or until hardest vegetable is tender. Don t overcook as this will decrease nutrient content, and decrease life in fridge. 3. Homemade Zesty Herb Dressing: Mix 1 cup extra virgin olive oil, 1 cup Bragg s apple cider vinegar, 2 cloves garlic (chopped), 1 tbsp lemon juice, 2 tsp oregano (dried), 2 tsp parsley (dried), 1 tsp thyme (dried), 2 tsp basil (dried), ¼ tsp local maple syrup or stevia. Blend in a blender for 2 minutes. Store in a glass container. Does not need to be refrigerated. Protein and Dairy Portion Tip: 1 serving = 4 oz of most cooked meats (size of palm); or 1 cup dairy How to Prep: 1. Organic Chicken & Turkey: Preheat your oven to 350. As oven is preheating, place 1-2 teaspoons of coconut oil in the bottom of your glass casserole dish and melt in oven for about 1 minute. Remove from oven and place chicken and/or turkey breast in the dish. Mix together sea salt and pepper, poultry seasoning, and any other spices/herbs you like in a separate dish, enough to generously cover both sides of the chicken. Rub your herb mix all over both sides of the chicken and bake for minutes, or until meat is white throughout and still moist.
5 2. Eggs: Hard boil some eggs for the week. Place uncooked eggs in a pot of cold water, and place on stove. Bring to boil, then shut off stove and let eggs sit in hot water for minutes. Remove and rinse with cold water; store in fridge and enjoy throughout the week. Grains Portion Tip: 1 serving most grains = 1/4 cup cooked How to Prep: 1. Quinoa & Brown Rice: Prepare using directions on box or bag. Keep in fridge as a healthful side dish, throw on top of a salad, in a wrap, or in a stir fry with protein. Simple Snacks Using Grocery List and Prepped Items: 1 sliced hardboiled egg with ¼ cup hummus spread on top of one piece of Ezekiel toast (1 fat, 1 protein, 1 grain) 8 oz. yogurt (plain) with 1 cup fresh berries (1 protein, 1 fruit) Apple with 1 tbsp almond butter (1 fruit, 1 fat) Lettuce wraps (recipe below; 1 fat/oil, 1 protein, 1 grain) ¼ cup quinoa mixed with ½ cup roasted veggies (2 grains, 1 fat) Slice of veggie frittata (1 fat, 1 protein, 1 free veggie) Any leftovers put into Tupperware Fresh fruit with hardboiled egg (1 protein, 1 fruit) Other snacks: o Harvest Oats: ¼ cup (cooked) oats mixed with 2 scoops protein powder, cinnamon, ginger, and 1 tbsp pumpkin seeds (1 grain, 1 protein) o ½ frozen banana rolled in 2 tbsp organic coconut flakes, dipped in 1 tbsp almond butter (1 fruit, 2 fats)
6 What You Can Make by Prepping Your Protein, Grains, and Veggies: Veggie Frittata Serves: 6 Prep time: minutes Preheat oven to 350. Throw a handful of veggies from your fresh veggie bag and sauté them until tender in 2 teaspoons of coconut oil. Add veggies and 6-8 whole eggs in a casserole dish, and bake for about 15 minutes, or until softly cooked throughout. Keeps in fridge for 3-4 days. Enjoy as any meal or snack, on the go or at home. Two minute prep time as leftover. Cruciferous Veggie Stir Fry Serves: 2 Prep time: 5-8 minutes Heat 2 teaspoons of coconut oil in a pan. Add in 1-2 handfuls of fresh veggies and sauté until tender throughout. Add in 1 cup of precooked chicken or turkey, and sauté until meat is warm throughout. Serve over a bed of quinoa as a quick meal after a long day at work. Protein Oats Serves: 1 ½ cup steel cut oats (cooked in water) 1 scoop of unsweetened protein powder (20-25 grams of protein) ½ cup fresh or frozen berries of choice ¼ cup slivered almonds Prepare oats. Once prepared, add protein powder, berries, almonds, and other spices of choice (cinnamon, natural vanilla, etc.). Enjoy hot or cold.
7 Everyday Green Lunch Serves: 1 Prep time: 3 minutes Start with a bed of organic mixed greens. Add 1 cup of roasted veggies and top with a hardboiled egg. Drizzle with 1 tsp olive oil and vinegar, add sea salt and pepper to taste. Top with ¼ cup of quinoa. Lettuce Wraps Serves: 1 Prep time: 5 minutes Chop 4 oz. of precooked chicken into small pieces (or use a ½ can of tuna, or shredded chicken). Combine with ¼ of an avocado, until avocado is mashed and well immersed with the chicken. Add a few slices of fresh apple or tropical fruit such as mango, wrap in romaine lettuce leaf, and enjoy! Basic Shake Recipe 15 grams protein powder; 1 cup unsweetened vanilla almond milk or water 1 cup fruit (blueberries, strawberries, banana, peach; frozen or fresh) 1 cup spinach, kale, or other leafy green of choice 1 tsp. coconut oil Ice and water to desired consistency Optional: cinnamon, stevia for sweetness, and other natural flavorings (ex. vanilla etc.) as desired
8 Naked Turkey or Beef Burger Serves: 2 8 ounces of 93%+ lean ground turkey (organic if possible) or grass fed beef 2 tbsp pure Dijon mustard 4 tbsp minced red onion 2 tbsp crushed rosemary dried spice 2 tsp coarse ground black pepper Pinch of coarse sea salt Combine turkey meat or beef, mustard and spices in a bowl and mix with hands until even. Mold into a flat patty equal in thickness. Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, close lid and cook until desired rareness Serve immediately with an extra 2 tbsp of Dijon mustard (optional) on the side for dip with each forkful. 30 Minute Chili 1 28-oz can organic diced tomatoes with peppers, onions 32 ounces organic, grass-fed lean ground beef ½ cup chopped organic onion 1 16-oz can organic kidney beans, drained and rinsed 1 16-oz can organic black beans, drained and rinsed 1 tbsp organic chili seasoning (try Simply Organic) 1 cup spring water 1 16-oz can organic tomato sauce Brown beef in a deep pot over medium-high heat, stirring often, for 4-5 minutes or until beef crumbles and is no longer pink; drain well. Return beef to pot. Sprinkle evenly with seasoning mix, add onion and sauté 1 minute over medium-high heat. Stir in diced tomatoes and remaining ingredients; bring to a boil over medium-high heat, stirring occasionally. Cover, reduce heat to low, and simmer, stirring occasionally, 15 minutes.
9 Homemade Veggie Burger Serves: 5 1 cup sunflower seeds, ground in processor 2 tbsp ground flaxseeds 1 cup cooked brown rice ½ tsp garlic powder ½ tsp onion powder 1 tsp Herbamare ¼ cup water 2/3 cup finely chopped carrot 2/3 cup finely chopped celery ¼ cup chopped fresh parsley Coconut oil for pan Preheat oven to 375. Place ground sunflower seeds, ground flaxseeds, cooked rice, garlic powder, onion powder, Herbamare, and water in a food processor. Process until smooth. Add carrots, celery, parsley, and pulse until well blended-chunks of carrots and celery are okay. If it is too dry, add a little more water so you can form it into patties. Divide and mix into 5 balls, then shape into patties. Place parchment paper on baking sheet brushed with coconut oil. Bake for 35 minutes, flipping halfway through. Can freeze extra patties. Can eat on a sprouted grain bun, pita, on top of a salad, or wrap it in some green leaf lettuce. Top burger with whatever you want! Clean Protein bars Serves: 16 5 scoops protein powder 2 tbsp almond butter 2 tbsp ground flax seed 1.5 cups of water 1 tbsp ground ginger (optional) 1 tbsp ground cinnamon 1 tbsp pumpkin pie spice (optional) 1 teaspoon of stevia Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into 16 parts, roll into balls, then shape into small bars. Place on cookie sheet and bake minutes.
10 Herb Vinaigrette Baked Salmon lb of wild-caught salmon 6 tbsp zesty herb dressing Garlic Sea salt Dill Oregano Preheat oven to 350. Place salmon fillets in a large glass baking dish. Take seasonings, cover each fillet and rub in with fingers. Pour zesty herb dressing over each fillet. Flip fillets over a couple times to make sure they are fully coated with the dressing. Let it marinate for 10 minutes. Bake in oven for 12 minutes then flip over and broil skin for 3-4 minutes. If you do not want to broil skin, bake for 18 minutes. Quinoa Granola Makes: 4 cups 2 cups gluten-free or regular old fashioned oats 1/2 cup uncooked quinoa, rinsed 1/2 cup sliced almonds 2 tbsp flax seeds 1/4 teaspoon cinnamon Dash of salt 1/4 cup honey 2 tbsp coconut oil, melted 1 cup raisins Preheat oven to 325 then line a baking sheet with a silpat or parchment paper. Combine all ingredients except raisins in a large bowl, stir to combine. Spread mixture on prepared baking sheet then bake for 15 minutes, stirring halfway through, or until golden brown. TIP: watch closely at the end to make sure granola does not get too dark. Granola will not be crunchy right out of the oven. Stir in raisins when granola is cool, store in an airtight container.
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